Sunday, 10 August 2014

Contrast Training to Develop Horizontal Capabilities

As promised,
here are a few examples of complexes to develop horizontal capabilities.

A1. Hip Thrust 3-5x5-10

A2. Broad
Jump 3-5x1-4

A1. Heavy
Sled Push or Drag 3-5x10-40m

A2. 10m
Sprint 3-5x1

A1. Heavy 45˚
Back Extension 3-5x5-12

A2. Med Ball
Scoop Toss 3-5x1-5

A1.
Kettlebell Swing 3-5x5-10

A2. Light
Sled Sprint 3-5x10-40m

A1. Glute
Bridge 3-5x5-10

A2. Bounding
3-5x10-20m

These are
just some examples of pairing a force based exercise with a velocity based
exercise to help improve power output in the horizontal direction. Doing the
complexes in this order enhances the explosive capability of the muscle,
otherwise known as post activation potentiation. You can get creative with
these and pair all sorts together.

Depends stage of the year, what sport, days training and how much you're doing each training session but typically I've used 2 combos once a week and potentially another involving a squat on a different day. If you're doing nothing else 2 days a week is good